REGENERATION THEORY & DESIGN. A Balanced Approach to Training
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1 REGENERATION THEORY & DESIGN A Balanced Approach to Training
2 LEARNING OBJECTIVES Define the three components of the recovery cycle Give examples of multiple stressors Present a variety of training solutions to combat various stressors Understand how to implement recovery strategies into training programs 2
3 UNDERSTANDING THE RECOVERY CYCLE 3
4 SCIENCE OF STRESS WORK + REST =SUCCESS 4
5 START WITH THE BOTTOM LINE GO OUTSIDE AND CONTINUOUSLY RUB YOUR HAND ON THE ASPHALT FOR 5 HOURS 5
6 START WITH THE BOTTOM LINE GO OUTSIDE AND CONTINUOUSLY RUB YOUR HAND ON THE ASPHALT FOR A FEW SECONDS, THEN RECOVER, AND REPEAT EACH DAY FOR THE NEXT MONTH. 6
7 THE RECOVERY CYCLE WORK RECOVERY CYCLE ADAPTATION Success REST Verstegen, M. (2014) 7
8 REGENERATION Activities or strategies designed to help facilitate the recovery process. A dedicated, planned training component or day where regeneration strategies are implemented. Verstegen, M. (2014) 8
9 GENERAL ADAPTATION SYNDROME Understanding stress
10 What is stress?! 10
11 Stress is the syndrome which consists of all changes within a biologic system -Dr. Hans Selye Selye, H. (1950) Selye, H. (1950) 11
12 Environmental Selye, H. (1950) 12
13 Social/Psychological Selye, H. (1950) 13
14 Biochemical/Physiological Selye, H. (1950) 14
15 Anatomical/Structural Selye, H. (1950) 15
16 Stress is cumulative! Image credit
17 Organize and plan exposure to stress Daily Weekly Monthly Yearly 17
18 Positive training adaptation! Rippetoe, M. (2009) Stone, M. (2007) Siff, M. (2004) Verkoshansky, I. (2006) Zatsiorsky, V (1995) 21
19 GENERAL ADAPTATION SYNDROME Stress Stress 2 Stress 3 Stress 4 time performance 22
20 Overtraining syndrome! Baechle, T. (2008) 23
21 UNDERSTANDING RECOVERY Targeting specific methods
22 RECOVERY The process of athletes overcoming the stresses of the training/tactical environment. Regeneration - active Rest - passive Verstegen, M. (2014) 25
23 Rest 26
24 SLEEP 6-8 HRS/NIGHT BEFORE MIDNIGHT Siff, M. (2004) Sugarman, R. (2013) Sugarman, R. (2013) Verstegen, M. (2014) Viru, A. (1995) 27
25 NUTRITION: FOOD AS FUEL Stone, M. (2007) Siff, M. (2004) Verkoshanksy, I. (2006) Verstegen, M. (2014) 28
26 Psychological unload Meditation Visualization Breathing techniques Sugarman, R. (2013) Sugarman, R. (2013) 29
27 REGENERATION Verstegen, M. (2014) 30
28 Massage Self massage With therapist Fitzgerald, M. (2007) Siff, M. (2004) Verkoshanksy, I. (2006) Verstegen, M. (2014) 31
29 Stretching Static Dynamic 32 Fitzgerald, M. (2007) Siff, M. (2004) Stone, M. (2007) Verstegen, M. (2014) Zatsiorsky,
30 Hydrotherapy Cold plunge Contrast Buchheit, M. (2009) Siff, M. (2004) Stone, M. (2007) Verstegen, M. (2014) Viru, A. (1995) Zatsiorsky, V. (1995) 33
31 Active rest YLW zone ESD Not related to sport 34 Buchheit, M. (2009) Rippetoe, M. (2009) Siff, M. (2004) Stone, M. (2007) Verstegen, M.
32 PROGRAMMING RECOVERY Building balance in programs on multiple scales
33 SAMPLE TRAINING DAY General training day Pillar preparation Move preparation Plyometrics Medicine ball Movement skills Strength ESD Regeneration Regeneration Post workout fueling Self massage min Static/dynamic stretching min Cold plunge min Verstegen, M. (2014) 36
34 GENERAL TRAINING WEEK MON TUE WED THU FRI SAT SUN MED HIGH LOW MED HIGH LOW OFF Average Intensity Regeneration Regeneration Rest Rippetoe, M. (2009) Stone, M. (2007) Siff, M. (2004) Verstegen, M. 37
35 SAMPLE REGEN DAY Regeneration day Active rest min Self massage min Static/dynamic stretching min Hot/cold contrast min Verstegen, M. (2014) 38
36 SAMPLE TRAINING MONTH Regeneration Rest Baechle, T. (2008) Rippetoe, M. (2009) Siff, M. (2004) 39
37 SAMPLE TRAINING YEAR JANUARY FEBRUARY MARCH APRIL PRE-SEASON TRAINING PRE-SEASON COMPETITION MAY JUNE JULY AUGUST IN-SEASON SEPTEMBER OCTOBER NOVEMBER DECEMBER POST-SEASON RECOVERY Baechle, T. (2008) Rippetoe, M. (2009) Siff, M. (2004) Stone, M. (2007) Verkoshansky, I (2006) Zatsiorsky, V. (1995)
38 Q & A
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